ELONGATION
A) DESCRIPTION
Elongation occurs during exercise. Usually it is not a great pain. One symptom is the impression of a stretching of the muscle, which does not imply stopping the effort but simply the obligation to limit it. There is no major anatomical damage. It is the reverse of the contracture, the muscle has been beyond its possibilities of stretching. For example, a too violent start of a sprint performed without prior and adapted warm-up often leads to an elongation of the quadriceps in the front of the thigh .
B) TREATMENT
Rest, no massage but rather ice , and, if possible, physiotherapy. Healing occurs between 4 and 7 days.
4. BREAKDOWN
A) DESCRIPTION
A strain is the injury to a number of muscle fibers. There is anatomical damage. Classically its appearance is brutal and we feel it in full effort. It forces an immediate interruption of activity. The diagnosis is often obvious, the individual being cut in the middle of the effort. However, it happens that the breakdown occurs in 2 stages: this is the case of the athlete continuing his effort on a preliminary elongation which will lead to a breakdown. Hence the obligation to rest as soon as the slightest muscle discomfort appears during exercise.
It is an alarm signal that it is essential to respect. Any pain that persists 8 days after its occurrence, means that we were dealing with a breakdown. The strain very often affects the hamstrings but the strain of the calf is also common. A strain can actually occur on any muscle.
B) TREATMENT
During the 3 days (72 hours) following the injury, the treatment of elongation and strain is based on the RGCé principle . The goal of this treatment is to stop the bleeding in the muscle.
Rest : to prevent the injury from worsening. If the injury is in the leg or ankle, avoid getting up on the first day and keep the leg elevated.
Ice : to relieve pain and reduce inflammation by constricting blood vessels.
Compression and Elevation : To limit swelling and fluid buildup around the injured area.
Any application of heat and any massage are strictly prohibited . Massage (and even palpation) may exaggerate the pain, worsen the lesions, and cause bleeding.
Like all muscle problems, strain can be avoided (or at least its risk greatly reduced) by following the basic principles of any self-respecting athlete:
- quality warm-up and above all sufficiently long
- stretching at the end of each session
- Proper hydration before, during, and has nearly the effort.
- Stopping all activity at the slightest muscle discomfort : it is classic that the strain before occurring had already spoken with some limited pain.
- No recovery too early in the presence of a first injury.
B. JOINT ACCIDENTS
The ankle is the joint most vulnerable to a sprain . A sprain is a stretch or tear of one or more ligaments in a joint. Ligaments are the bundles of bands of fibrous tissue, very strong and not very extensible, which unite the bones to each other. They give stability to the joints (see diagram).
Other joints , such as the knees , elbows, and wrists , can also experience ligament stretch. This type of sprain happens especially in athletes.
The pain , the swelling and difficulty moving the joint are the main symptoms of the sprain.
In most cases, the doctor can make the diagnosis after questioning the patient and performing a physical examination. If the doctor suspects a fracture , he offers an x-ray x-ray . More rarely, a magnetic resonance imaging (MRI) test is done to see the condition of the ligaments.
Mild sprain : a stretch in the ligaments, often called a strain . At this point, the joint is still functional;
Moderate sprain : a stretching of the ligaments accompanied by a partial tear;
Severe sprain : a complete rupture of the ligament (s). The tendon may also break away from the bone, taking a small piece of bone with it.
Causes
Flexion, extension or twisting of the joint beyond its normal amplitude. For example, spraining your ankle when walking on a rough surface;
Extreme stress on a joint. For example, a football or basketball player who suddenly changes direction;
A direct hit to a joint;
Previous sprains that left a weakened ligament.
Possible complications
In the long term, repetitive sprains can cause osteoarthritis, a disease characterized by the breakdown of cartilage, the tissue that covers the ends of bones in all movable joints.
1. SLIGHT SPRAIN
A pain in the joint. Movements are possible;
A swelling of the joint in the hours or the next day;
The absence of bruising (blue).
2. MODERATE SPRAIN
A pain in the joint. Movements are limited, but possible;
A swelling of the joint in less than 4 hours,
A bruise .
3. SEVERE SPRAIN
The perception of a cracking or tearing sensation ;
A pain often intense, with difficulty moving the joint;
It is often impossible to put weight on the injured limb;
A swelling rapidly, in minutes;
A bruise .
4. BASIC PREVENTIVE MEASURES
Practicing regular physical activity. Regular physical activity helps strengthen the joints;
Warming up before physical activity : prepare your body for the effort by gradually warming up your muscles and tendons for about 10 minutes . Light jogging (running interspersed with walking) is suitable. Consult a trainer specializing in the sport practiced;
Recognize the signs of fatigue . Stop when they appear. When one is tired, vigilance is less;
Observe a rest period to recover sufficiently after training and competitions;
Adapt sports activity to physical fitness;
Provide good equipment , and above all, shoes adapted to the physical activity practiced (walking shoes, sneakers, etc.);
Eat a balanced diet that provides muscles with all the required nutrients.
Measures to prevent recurrence
Treating the sprain without delay and undertaking a complete rehabilitation of the joint (strength, flexibility and agility) is the best way to prevent recurrence;
Wearing a specialized orthosis or “ taping ” may sometimes be necessary for some time when returning to play. However, bandages of gauze, elastic fabric or other soft materials are unnecessary because they do not provide enough support to avoid ligament trauma;
In the long term, it is possible to stabilize the joint prone to sprain by strengthening exercises (proprioception exercises, exercises with elastic bands or on a balance board). Consult a physiotherapist, physiotherapist or osteopath.
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